Training Log Archive: smogmonsterIn the 7 days ending Jan 29, 2012:
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Sunday Jan 29, 2012 #
Running (Road) 46:13 [3] 5.0 mi (9:15 / mi)
ahr:139 shoes: Adidas Adizero Ace
did a 3mile test - avHR 142, pace 9min/mi (hot weather though)
Saturday Jan 28, 2012 #
Kayaking (sea) 3:30:00 [2] 15.0 mi (14:00 / mi)
sea kayaking around the mornington peninsula. Beautiful day out with the dolphins!
Friday Jan 27, 2012 #
Running (Road) 29:55 [3] 3.48 mi (8:36 / mi)
ahr:135 max:152 shoes: Adidas Adizero Adios
30 mins starting off very easy with a gradual build to HR 145-150
Thursday Jan 26, 2012 #
Strength (upper body) 40:00 [3]
biceps, back
Running (Road) 49:30 [4] 5.74 mi (8:37 / mi)
ahr:137 max:157
40min easy, last 10mins at HR around 150-155.
Avg HR during effort = 152, avg pace = 7:52/mi
Avg HR during effort = 152, avg pace = 7:52/mi
Cycling (MTB) 1:18:32 [2] 15.95 mi (4:55 / mi)
ahr:123 max:144
easy bike ride after my run
Wednesday Jan 25, 2012 #
Kayaking (Sea) 1:00:00 [3]
Running (Road) 28:43 [3] 3.17 mi (9:03 / mi)
shoes: Adidas Adizero Adios
run into work from Port Melbourne after Kayaking
Strength (upper body) 35:00 [3]
tricepts, shoulders
Tuesday Jan 24, 2012 #
Cycling (Trainer) 30:00 [4]
ahr:131
15min w/u
10 x30sec on/30 sec off. on = hard effort, 85+rpm, last 10 secs standing. Off = easy recovery.
5 min c/d
avg HR during efforts went from 130 to 154
10 x30sec on/30 sec off. on = hard effort, 85+rpm, last 10 secs standing. Off = easy recovery.
5 min c/d
avg HR during efforts went from 130 to 154
Strength (LB) 40:00 [4]
Monday Jan 23, 2012 #
Running (Road) 54:54 [2] 5.96 mi (9:13 / mi)
ahr:135 shoes: Adidas Adizero Adios
Easy run. Bit of peroneal pain towards the end. Need to get rid of heel wedges!